Scissor Split - Groin Stretch

How to stretch the groin area with the
scissor
split (also called spread leg forward fold). In acrobatic martial arts, ballet and artistic gymnastics this stretch is quite important. You will need this kind of
flexibility for the wushu lotus kick, the split kick and the split jump. Find more stretching instructions and training methods at stretching main.

Execution

Sit down
and spread your legs at least 90 degrees.

Keep your back perfectly straight. It doesn't matter if your toes point up or forward - It depends on the sport you are in to. In wushu would flex your ankles. In gymnastics and ballet you would extend your ankles.

Bend forward without rounding your back and exhale slowly. Make sure you keep your knees straight and don't move too fast. Reach forward with your hands and try to put your stomach
flat on the floor. Try to move forward in the first place and then down.

To make the lowest position isometric, grab your feet, pull and contract your entire legs. Isometric
scissor
split stretches should not be held longer than
20 seconds.

You can also lean from side to side
and grab one foot at a time.

Advice

Warm up at least 5 minutes before you stretch
the scissor
split. I recommend you stretch your front splits before
the scissor
split.